What to eat in winter when there is not enough sun rays at all? Parse the list of products that will help you survive gray weather.
Scientifically speaking, seasonal depression is most severe in winter due to insufficient insolation, in particular, due to the inability to get the required amount of vitamin D. The Institute of Medicine has established its daily allowance in the amount of 0.635 mg. Due to the lack of “solar vitamin”, women are the first to give up to “spleen” as more sensitive creatures, whose mood dances with a heart diagram. For them (or rather, for us), the lack of the sun is a whole grief, which brings with it despondency, fatigue, irritability and risk for others. You can save yourself (and others) in an affordable and pleasant way – with food. Not by gluttony, of course, but by using a special menu.
We’ve selected six foods that are high in vitamin D to help you get enough without the sun.
Eel contains eight times the daily value of 4,978 mg of vitamin D. But overdoing it is also dangerous, as excess vitamin D can have negative consequences. Among them, an increase in calcium levels, which can lead to serious kidney problems, severe cramps, nausea, increased blood pressure, and others. In addition to vitamin D, eel also contains omega-3s. This will help lower your bad cholesterol and your risk of cancer.
Nutritionists say that the most effective way for humans to get enough vitamin D is by eating fish oil and oily fish such as salmon (75% of the daily value in 100 grams), tuna (half the daily value in 100 grams), and sardine (0.508 mg in 100 grams). These fish also boast a solid dose of omega-3s, which also benefits your brain and heart. Fish also contains the most animal protein, making it a great substitute for those who don’t like chicken.
Quiet-quiet, we know that this is not the cutest and alluring product, but believe me, beef liver is a real treasure! When listing foods rich in vitamin D, we put the liver apart. It is inexpensive, full of protein, vitamin D (0.053 mg in 100 grams of a prepared serving) and contains over 100% of the daily recommended amount of essential vitamins such as B12, A, riboflavin and copper. Well, rehabilitated?
It will be difficult to find them fresh, but easy to find when dry. Moreover, it is believed that dried shiitake is even healthier. The content of vitamin D in them is 0.163 mg per 50 grams, they increase immunity and improve the state of the cardiovascular system. Shiitake mushrooms are used to prepare soups and noodles in the tradition of Asian cuisine.
Ryazhenka and kefir
Dairy products are also on the list of D-containing foods: fermented baked milk contains 1.3 μg of vitamin, and kefir – 1.0 μg. Plus, they’re easy to prepare – just pour into a glass. Unlike fish, which you most likely do not eat in the morning, afternoon and evening, because it requires an intricate cooking ritual. Good news for lactose haters: Many brands of soy and almond milk are also fortified with vitamin D (0.127 mg per cup).
An egg, particularly egg yolk, contains 0.042 mg of vitamin D. Eggs also contain vitamin A, which is good for your immune system, choline, a nutrient for brain health, and carotenoid pigments, which help keep your eyes safe. healthy. But here it is important not to overdo it: a maximum of three eggs a day, since they are high in cholesterol.